Diabetes Conquerors:

Prevention and Management Tips

Overview of Diabetes in the Philippines

Diabetes is a growing concern in the Philippines, affecting millions of Filipinos. According to the International Diabetes Federation (IDF), as of 2021, the Philippines had a total adult population of 66,754,400 with a 7.5% prevalence of diabetes (4,303,899 cases of diabetes in adults).

This chronic disease occurs when the pancreas can no longer produce insulin, or the body fails to use insulin effectively . The carbohydrates that we consume are broken down by the body into glucose in the blood, and insulin helps the glucose to get to the cells to be used for energy. When the body cannot produce or use insulin, it results in high blood glucose levels, called hyperglycemia. Over time, uncontrolled high glucose levels may inflict damage to the kidneys, heart, eyes, and feet. Without treatment, it can lead to failure of various organs and tissues.

Genetics, diet, and lifestyle are key factors that influence the prevalence of diabetes in the Philippines. Many Filipinos don’t even know that they have this chronic disease until it’s too late.

The three common types of diabetes are:

Type 1 – It can appear at any age. Individuals with type 1 diabetes require insulin treatment to stay alive.
Type 2 – It accounts for about 90% of all diabetes. It can develop at any age but it is more commonly diagnosed in adults.
Gestational diabetes – It occurs during pregnancy and usually goes away after giving birth. Gestational diabetes can cause complications for both mother and child. It puts the mother at risk for type 2 diabetes later on in life.

Symptoms of diabetes include:

Feeling very thirsty
Frequent urination
Constantly hungry
Unexplained weight loss
Cuts and sores take longer to heal
Fatigue
Blurry vision
Diabetic neuropathy (Numbness or tingling in the feet or hands)

How to Prevent and Beat Diabetes

Don’t let diabetes become a life sentence and dictate your life. Here are practical tips and ideas to help you prevent or manage diabetes. With proper guidance, you can conquer this chronic disease and live a quality life.

Be aware of your food choices

A well-balanced diet is a crucial part of everybody’s health but when you have diabetes, you should be aware of what foods can have an impact on your blood sugar levels.

Diabetes primarily stems from unhealthy eating habits such as consuming excessive sugar. Be empowered by doing your own research to avoid high sugar content. Cut down on desserts that often contain a high number of calories, contributing to obesity and increasing the risk of diabetes. Look for healthier alternatives such as fruits and low-calorie desserts. Monitoring your calorie intake and following your doctor or dietitian’s food plan recommendations can help you avoid diabetes and its health complications.

Make a conscious effort to eat more foods that lower blood sugar levels such as ampalaya (bitter gourd), okra, broccoli, flax seeds, chia seeds, pumpkin seeds, kefir, greek yogurt, etc. In addition, limit your intake of saturated and trans fats which can contribute to high cholesterol levels and increase the risk of diabetes. It’s not enough to eat healthy foods; you also need to watch your portion sizes. By being aware of what foods to eat and avoid, you can have healthier options when buying groceries or eating out.

Ditch the sugary drinks

Another way of preventing a blood sugar level spike is by avoiding sweetened beverages and soft drinks that are often loaded with added sugars. Go for healthier choices such as water, infused water with fruits or herbs, and unsweetened tea.

Keep moving: Exercise regularly

Exercise is an effective activity for managing and preventing diabetes. Engaging in regular physical activity will help stabilize blood sugar levels. Make it a point to exercise three to four times a week to improve insulin sensitivity.

Exercise can also help you maintain a healthy weight, strengthen your heart, improve your respiratory system, reduce stress, and improve overall health. Find time to exercise even if you have a hectic schedule.

Short bursts of activity such as taking the stairs instead of the elevator, walking around the office during your lunch break, or doing sitting exercises, etc. can make a big difference in your overall health.

Chill out: Reduce stress

When you’re stressed, your body releases hormones like cortisol, affecting both your physical and emotional well-being. According to the Mayo Clinic, prolonged stress may cause your blood sugar to rise. Studies also show that people with diabetes experience fluctuations in their blood sugar levels whenever they are stressed.

Stress has also been linked to toxic coping mechanisms such as smoking, binge drinking, and stress eating, all of which can result in an elevated blood sugar level.

People have varying ways of dealing with stress. You can experiment with different techniques such as physical (Zumba exercises, walking, running, yoga, pilates, etc.), mental (meditation, deep breathing), mindfulness (journaling, reading self-help books, etc.), or a combination of techniques, to improve your general well-being and reduce your risk of developing diabetes. Find stress-reducing activities that work for you.

Kick the habit: Quit smoking

Smoking is linked to respiratory and cardiovascular issues and is a major risk factor for developing Type 2 diabetes. Nicotine, a component of cigarettes, can raise blood sugar levels and impair insulin sensitivity. Smoking can also make treatment difficult for people with diabetes and make them prone to complications.

Cut back on alcohol intake

Drinking too much alcohol can lead to irregularities in blood sugar levels. It may disrupt the liver’s task of regulating blood sugar and focus on eliminating the alcohol in the body. When the liver finds it difficult to fulfill the two tasks at once, it can increase your risk of developing Type 2 diabetes.

Monitor your blood glucose level

If you’re at risk or have been diagnosed with diabetes, it’s recommended to monitor your blood glucose level using a glucometer. Use this device to track your blood sugar, providing valuable insights for managing your condition effectively. A glucometer can help detect hypoglycemia (low blood sugar) and hyperglycemia (high blood sugar) before becoming severe. You can ask your healthcare provider for guidance on how to use a glucometer and interpret the results properly.

Get tested for diabetes

If you’re at risk of developing diabetes or experiencing symptoms of the disease, consult a healthcare provider immediately. Undiagnosed diabetes can lead to complications that can affect the quality of life. Depending on your results, your doctor can discuss prevention tips or proper diabetes treatment.

Conclusion

Diabetes is a serious health condition that affects millions of Filipinos. The tips and recommendations outlined in this guide can urge you to take proactive steps to prevent and manage diabetes effectively. Eating a balanced diet, avoiding sugary foods and beverages, exercising regularly, reducing stress, choosing not to smoke, limiting alcohol intake, and getting appropriate medical care can help you maintain blood sugar levels and improve overall quality of life.

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